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CrossFit Fireground – CrossFit

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Thruster 10RM (10)

Working up to a 10 rep max Thruster
Aggressivelyu squeezing the quads and glutes creates the strong hip and kee extension that launches the bar overhead. Make sure that the knees do not re-bend durning the movement.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Charlie Horse (Time)

For Time

10 Wallballs, 15/12 Cal Bike/Row

20 Wallballs, 15/12 Cal Bike/Row

30 Wallballs, 15/12 Cal Bike/Row

40 Wallballs, 15/12 Cal Bike/Row

50 Wallballs, 15/12 Cal Bike/Row
This is the RX+ of Karen

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